Sweet Potato Black Bean Burgers

 

When putting together a new recipe I consistently find myself considering 5 qualities:

 

• high protein

• low calorie

• on hand ingredients

• ability to be made ahead

• and taste of course!
   

My most recent development: Sweet Potato Black Bean Burgers.  This recipe uses nutrient dense vegetables, filling beans, and high protein grains. 

 

This recipe is exactly how I made the burgers.  Next time I plan to increase the amount of black beans and quinoa, and reduce the amount of sweet potato to improve the texture and how well the burgers hold together.  However, I loved how they tasted as is! It was pleasantly surprised how little I tasted the sweet potato, and how well the other flavors came though!

 

3 sweet potato

1/3 cup uncooked quinoa

1 can drained and rinsed black beans

1 cup diced red onion

1/2 cup uncooked oats

2 tsp cumin

1 tsp chili powder

1/2 tsp salt

 

whole recipe: 1315 kcal

8 patties: 165 kcal each

 

• Heat sweet potatoes in microwave for 5-7 minutes or until soft.  This will make pealing and mashing SO much easier! 

• Cook quinoa according to package instructions

• Blend oats in food processor so they become a slightly finer consistency but not quite powder

• Peal then mash sweet potato in food processor 

• Mix cooled mashed sweet potato, cooked quinoa, blended oats, chopped onion, rinsed black beans, cumin, chili powder and salt in food processor or with a hand mixer.

• Shape mixture into 8 evenly sized patties. I put them in the refrigerator for about an hour to make sure they held their shape.

• Spray a frying pan with cooking spray and bring to med/high heat.  Place burgers on pan and cook each side for 3-4 min or until warm all the way through. 

• Serve on an open faced whole wheat bun or a bed of spinach drizzled with lemon juice yumm (cheddar cheese optional and not included in calorie count)

 

 

And the leftovers lept nicely in the fridge =]